Jessica Belasco: Separating food myth from fact

STEPS: Eat three square meals a day

Published 12:00 am, Monday, February 14, 2011

When it comes to weight loss, the frequency and timing of your meals can make a real difference, experts say.

Here's a look at some common myths that can sabotage your efforts at weight loss.

Myth: Skipping breakfast (or any other meal) will help me lose weight faster because I'm eating less frequently.

Truth: "When we skip meals, we tend to overeat at our next meal, and also not to choose as healthy foods if we had eaten balanced meals prior to that," says Jennifer Meachum, a registered dietitian and director of community outreach and employee wellness at North Central Baptist Hospital.

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Think about it: When you're famished, you're more likely to want fatty, calorie-laden food and want it now. Hello, drive-through.

Breakfast in particular is important when it comes to weight loss because it can help increase metabolism, Meachum says. Eating early in the day also gives you energy, which is important if you're trying to cut back on calories.

If you're the type to skip breakfast and lunch and eat a massive dinner, be aware that eating all your calories at one time is associated with increased insulin secretion and fat storage, says Dr. Darwin Deen, co-author of Nutrition for Life.

Eating three square meals ensures that you have a steady supply of nutrients throughout the day.

Not hungry for breakfast? Try eating a smaller dinner the night before and you'll likely be ready for the next meal.

Myth: Eating between meals is counterproductive to weight loss.

Truth: Snacking between meals can reduce cravings for high-fat, high-carb foods, like that candy bar from the vending machine you long for a few hours after lunch.

Instead, try snacks that combine nutrient-dense carbs, such as whole grains or fresh fruit or yogurt, with a lean protein or nuts. Try a small apple with peanut butter or whole-wheat crackers with string cheese.

"There is some research that shows that eating small mini-meals can help increase your metabolism slightly," Meachum says.

Just remember that the key word is "small."

Myth: Eating before bedtime will make me pack on the pounds.

Truth: A late-night meal can cause problems with reflux, Deen says, but it won't equal an immediate weight gain. A pound of weight is equal to 3,500 extra calories, whether you eat them before 7 a.m. or after 10 p.m.

When we snack late at night, though, we're typically not reaching for celery sticks. We're often snacking on junk food like ice cream and chips. That, of course, can cause weight gain no matter when you do it.